Tempaus, aloituspaino (raskas ykkönen) & 3 x 2 x70%

Rive + työntö, aloituspaino (raskas ykkönen) & 3 x (2+1) x 70%

Etukyykky, raskas ykkönen & 2 x 3 x70%

Lämpö 10 min
5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 1 x 80%

Tempaus, polvelta

5 x 1 x 85-90%

Tempaus

5 x 1 x 90%-95%

Panda Pull

5 x 2 x 80% - 90%

Etukyykky
4 x 2 x80%

10x
100m Walk
200m Run

AMRAP

Time cap: 30 minuts

Bar Muscle Up
1, 2, 3...
Air Squat
10, 20, 30...
Run
400m...
OR dbl under
5, 10, 15...

For time:

50 burpees
400m run
50 push-ups
400m run
100 lunges
400m run
100 air squats
400m run
100 lunges
400m run
50 push-ups
400m run
50 burpees

3 rounds:
5 false grip bar pull-ups to chest
5 deep bar dip
rest 5 min

5-10min Row/Airbike/Bike
Then 2-3 rounds
10m Inchworm Walk
10m Lateral Lunge video
10 Kipping Swing

---

2 rounds:
3-5 Banded MU Transitions video
5-10 Down Dog to Cobra video

Amrap 15
15 double kettlebell push press 20 kg
15 pistol squat
15 v up
15 kettlebell lateral burpees

20 min amrap

• 15 Wallballs
• 10 Ring rows

AMRAP 20 min

1. 10 push-ups
2. 10 db snatch (50#/35#)

Scale weights so that you can do the snatches unbroken